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Did you know that adults should get a minimum of two and a half hours of moderate-intensity physical activity weekly, as well as two days of muscle-strengthening activity?
That’s according to the CDC, which adds that physical activity is one of the best things you can do for optimal health.
Putting on some sneakers to jog around the block, getting on a treadmill to work up a sweat, or climbing on a bike to ride your heart out can work wonders. But depending on your current physical fitness, time constraints, and location, you may need other options.
The good news is that physical activity can come in different forms — like gardening, walking up and down the stairs, or walking after eating your lunch at work. You can also enjoy some simple exercises when driving to and from work. That’ll help you make the most of your travel time since you won’t be able to say you don’t have enough time to exercise.
Here are seven ways you can get in some physical activity when behind the wheel of your car.
1. Posture Check
You shouldn’t overlook the importance of good posture. It can, according to the Cleveland Clinic, safeguard against muscle fatigue, pain, and injuries by maintaining optimal spinal alignment, improving balance and mobility, lessening stress on joints, and even elevating confidence.
When sitting behind the wheel of your car, perform a posture check. Yes, it’s something you can do in your vehicle. However, do so in a parking lot or when waiting at a stop light. Sit up straight and keep your back firmly against the seat with both hands on the steering wheel. Use your core muscles to maintain good posture.
2. Shoulder Rolls
Another easy exercise you can do in your car is shoulder rolls. Roll your shoulders forward and backward when waiting at a stoplight or parked someplace. Doing so can relieve tension that can build up during a long trip.
3. Isometric Core Squeeze
You can also do isometric core squeezes from the comfort of your car. Doing so can build strength, improve core stability, and improve posture. Fortunately, doing these squeezes is easy. You must tighten your abdominal muscles for five to 10 seconds and then release. When on a long drive, try doing isometric core squeezes on occasion.
4. Neck Stretches
In addition to ensuring your neck rest is properly adjusted, do some neck stretches when in the vehicle for an extended period. You can tilt your head forward, backward, from side to side, and around in a circle when the vehicle is stopped. You’ll stretch your neck muscles while doing so.
5. Glute Squeezes
When in your car, you can also do glute squeezes. Contract and hold your glutes for several seconds and then release. You can repeat this exercise several times for better endurance, power, and strength.
6. Wrist Rolls
For this exercise, rotate your wrists gently to reduce stiffness. This can do wonders when on a long trip that has you holding onto the steering wheel.
7. Pelvic Tilts
You can tilt your pelvis backward and forward to stretch your lower back. Pelvic tilts can work wonders if you’ve been sitting behind the wheel for ages and won’t be stopping to refuel and take a break for a while.
You can enjoy a bit of exercise even when behind the wheel of a car. It’ll be harder to do so if riding on a motorcycle. You can compensate for that by stopping more often to alleviate driver fatigue.
The fact that motorcycles are 27 more likely to lose their lives in collisions than car drivers is a sobering statistic to consider if riding a motorcycle.
You’ll want to exercise more caution when operating a vehicle with two wheels, or you might have to contact a motorcycle accident lawyer. If you’re riding a motorcycle, plan more stops to cut down on fatigue. You can get in some exercise by parking your motorcycle and stretching.
